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Active Rest Days: The Secret to Getting Fit

Learn why active rest days are the secret to getting fit and staying healthy,
with better circulation, mobility, and performance.
Man practicing active rest

March 2022. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn’t looked back.

Man practicing active rest
This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn’t looked back.
Exercise offers many benefits, including weight maintenance, better circulation, improved immunity, and enhanced moods. But like all good things in life, too much exercise is not healthy for your body.
Excessive exercise can eventually lead to burnout or overtraining. Some signs of burnout and overtraining include a lack of endurance, chronic pain in your muscles or joints, weight loss, and long recovery times. Your mood might also be affected as overtraining impacts your stress hormones, causing crankiness and an inability to concentrate.

You can prevent overtraining by incorporating an active rest day into your weekly exercise routine. Keep reading to learn more about active vs. passive rest and the benefits of taking a day off from exercise.

What Is Active Rest?

Active Rest days for recovery
For most people, a typical rest day involves a lot of television and not much movement. This kind of rest is called passive rest. You allow your body to recover while doing little to no physical activity.

You still get up and move around during an active rest day, but the activity will be much less intense and strenuous than usual. The trick is not to push yourself as hard as you would on a day of exercise.

Typical active rest day activities include:
  • Going for a leisurely walk
  • Yoga or light stretching
  • Tai Chi
  • Cycling
  • Swimming
  • Hiking (low incline)
You can use your active rest days to incorporate complementary or cross-training exercises. Cross-training is a conditioning technique that works muscles you aren’t using during your regular workout routines.
For example, a runner’s exercise works a lot of the major muscle groups in the body, including quads, hip flexors, hamstrings, glutes, and calf muscles. So a good cross-training exercise for runners would be Tai Chi – a slow, flowing mind-body exercise that works all the small muscles in the arms, legs, and core.

Benefits of Active Rest

Active rest is a form of recovery from regular, intense exercise. When you exercise, tiny tears are created in the fiber of your muscles, resulting in soreness or stiffness. As you recover from your workout, your muscles build themselves back up with increasing resistance to the tears until you do the same workout without any soreness whatsoever.
Even people who exercise regularly need time to rebuild glycogen stores to have the energy to exercise again the next day. They also need time to repair the torn muscle fibers and get rid of lactic acid buildup.
Here are a few ways that an active rest day helps with recovery and improves overall performance.

1. Increase Circulation

Slow, low-impact movement helps reduce soreness and tension by increasing circulation through the muscles. The improved circulation eliminates toxins (such as lactic acid) from the bloodstream faster. It also calms the nervous system to produce less adrenalin and cortisol, which keeps our mood stable and relieves stress.

2. Improve Mobility

An active rest day also improves mobility. After a moderately intense exercise, our body is usually stiff, sore, and tired. We move the muscles just enough to relieve the soreness during active rest and spend some time stretching the areas that pain us the most. A full range of motion is essential for preventing injuries during our regular workouts.

3. Boost Motivation

The key to healthy muscle recovery is rest. But resting by sitting on the couch may make you lose motivation. You spend the whole day limping around thinking about how sore you are, and you do not want to repeat the experience. So you skip the gym the next day. And just like that, your habit is broken.

Inspiration gets you into the gym, but consistency guarantees that you continue to go. Active rest is an excellent way to build an exercise habit because it keeps you from overdoing it and spending the whole next day recovering.

 4. Enhance Performance

Athletes and other exercise fanatics use active rest to improve performance. You cannot reach peak performance without rest days, but you also need to maintain consistent movement to achieve a high level of physical fitness.

Small bouts of exercise over a long period have a snowball effect on performance. Active rest supports mobility and quick recovery. It allows you to work the smaller muscles you might miss during regular exercise, and it keeps your mood stable even during intense training sessions.

5. Gets You Out of the Gym

Our regular workout routine might be pretty boring. We go to the gym, hop on a bike, run down a favorite trail… and most of the time, we’re by ourselves. However, most active rest day activities can be done with friends or family members. It gets us out of the gym and socializing with the people we love while moving our bodies.

How Often Should You Incorporate Active Rest Days?

Experts suggest adding a rest day every three to five days. People who do high-intensity cardio, such as runners or long-distance cyclers, will need them more often than people who only do strength training. However, the only person who knows when your body needs to rest is you. If you are tired, moody, sick, or sore, you probably need a rest day.

Beginners in the exercise world might need more rest days than those exercising regularly for a while. This is why active rest is so good for beginners. It keeps you from losing momentum while building up the necessary muscles to exercise more often.

How Often Should You Incorporate Active Rest Days?

Active rest days are the secret to getting fit healthily and sustainably. Yes, you can push your body and work out every day of the week, but eventually, you will hit a wall. Active rest allows you to keep moving while improving performance and maintaining motivation. Try adding a few active rest activities like yoga or leisurely walk to your routine and see how it can benefit you!

And if you’re feeling sore or dealing with chronic pain, remember to bring your Kailo Pain Patch with you on active rest days! Kailo is designed to relieve pain in seconds and a recent study showed 97% of users were extremely satisfied with Kailo over oral medication.

Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.

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Lasts up to 90 days of continuous 24/7 wear. Night and day, from one patch. That works out to about $33 a month.

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Financing options through Affirm, Afterpay and Klarna are subject to eligibility and each provider's terms. Customer experiences are individual and not typical or guaranteed. Kailo is not a cure and is meant to be used alongside your regular care. Individual results vary.

RETURN POLICY

TRUST KAILO

Returns

We hope you will be happy with your purchase. If for any reason you are not satisfied, we hope to make it right. Please review our return policy below, select a preferred method of contact and we’ll do our very best to accommodate your return.

Reducing pain is your first priority and it is also ours. We have designed our return policy to promote that.

 

These are our return policy best practices:

  • Take all of the time offered in our return policy to allow you time to find the right placement for your patch.
  • Simply contacting us before the return policy window is over and getting started on the steps gives you access to a full return.
  • If your purchase included any “Free” patches, you must return the free patches to receive reimbursement for the paid patches.
  • We offer returns on gifted products. An order number will be required to process a return. Gift recipients are not entitled to the refund.
  • If you send products to us for a refund and you haven’t followed the return policy steps, we will not ship the products back to you.
  • We offer return shipping labels for domestic purchases of The Element Patch only. All other products must be returned at the customers’ expense.

     

RETURN POLICY STEPS

First Step: Contact our customer service team at support@gokailo.com and let them know that you’d like to return your products.

Second Step: Our customer service team member will ask you some questions about your efforts to reduce pain using our patches. Please work with us through this process because we want to give you the best opportunity possible to eliminate your pain. They will ask you:

  1. Have you seen our placement videos that give you ideas of where to place the patch for your specific pain?
    CLICK HERE TO SEE THE PLACEMENT VIDEOS
  2. Have you scheduled a 20 minute video call with our placement concierge service because sometimes it requires a demonstration to get the correct placement?
    CLICK HERE TO SEE THE CONCIERGE APPOINTMENT SCHEDULE

Third Step: Our customer service team will send you a return authorization form. If you are returning The Element patch and live in the U.S., our customer service team will also provide you a prepaid envelope to return the product.

 

Fourth Step: Mail your product(s) to the address on the return authorization form within 2 weeks from the time we email you the return authorization form. See the detail below about return policy lengths by product and what should be returned.

 

Fifth Step: Our returns team will receive your return, compare it to what you purchased, and refund you according to what you returned. Once returned products are received, refunds are issued within 3-5 business days to the credit card that was used to make the purchase.

 

 

THE FLEX PAIN PATCH

Return Policy Length: Contact Us Within 30 days
Subscriptions are not eligible for returns

 

What should be returned:

  • The Flex Pain patch
  • Do not return the packaging
  • Do not return any of the 5 free adhesives that came with the patch

 

THE KAILO PAIN PATCH

Return Policy Length: Contact Us Within 90 days
Subscriptions are not eligible for returns

 

What should be returned:

    • The Kailo Pain patch
    • Do not return the packaging
    • Do not return any of the 3 free adhesives that came with the patch
    • Do not return the felt protective pocket

 

KAILO ADHESIVE 10-PACKS

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

EXTRA STRENGTH ADHESIVE 10-PACKS

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

FLEX ADHESIVE 5-PACKS

Return Policy Length: Contact Us Within 30 Days
Subscriptions are not eligible for returns

 

What should be returned:

  • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

KT-TAPE ADHESIVES

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • Any package of KT-tape that is unopened, unused, and not purchased through a subscription or part of an Element kit can be returned for a full refund.

 

KAILO COHESIVE BANDAGE

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • Any package of Kailo Cohesive tape that is unopened, unused, and not purchased through a subscription or part of an Element kit can be returned for a full refund.

 

THE KAILO ARMBAND

Return/Exchange Policy Length: Contact Us Within 30 days

 

What should be returned:

  • The Kailo Armband
  • Do not return the packaging
  • We offer one size exchange for the Armband if needed

 

NEED ASSISTANCE?

Please email us at the link below and include your name and order number for questions about a previous purchase.

support@gokailo.com

GET IN TOUCH

Kailo is far more than just a business for us. If you need to reach us for any reason, please email support@gokailo.com. A live agent can answer questions about our company, our products, placement help for your specific pain, and order-and-return information.

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